Proven ways to maximize muscle recovery

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Protein post-workout - When we exercise, the fibers that make up our muscles tear and become damaged. This is what causes pain and soreness.

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20-40 grams - Giving our body around 20-40 grams of protein helps the body repair this muscle damage and maximize muscle growth.

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Protein pre-workout - Furthermore, consuming protein before you work out helps increase muscle protein synthesis. 

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Carbohydrates post-workout - Consume carbohydrates after your workout. Muscles store carbohydrates in the form of glycogen for energy, which is used for exercise.

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Carbs - Carbs are essentially the filler that we have on our plate. This means rice, pasta, potato, and bread.

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A balanced diet - You need a balanced diet for your body to carry out its functions efficiently. With vitamin or mineral deficiencies, the processes are inhibited.

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Tart cherry juice - It’s been found that tart cherry juice is fantastic to drink after a workout for recovery. 

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Potassium - Foods like cherries are ultra-high in potassium, which help with blood pressure, hydration, muscle recovery, digestion, heart rate, and pH balance.

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Protein powder - Protein powder is simply an easy way of getting what you need in your diet.

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Get in an early night - Sleep more! It’s simple. Your body needs more time to recover and rest, and the majority of that process is done at night.

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Massage - Massage slows down the onset of inflammation and gets the blood flowing.

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RICE - For recovery from an injury or fatigue, the most common rule to follow can be remembered by the acronym RICE, meaning rest, ice, compression, and elevation.

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Heat is good after 48 hours - Icing is best for the first 48 hours. After that, it’s good to get the blood flowing to the area through applied heat.

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Alcohol never helps - Alcohol is not going to do you any favors when you’re recovering.

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Tobacco products kill muscle recovery - Consuming tobacco products has hundreds of negative health effects. It’s associated with a high risk of many different injuries.

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Lack of oxygen - Without oxygen, the processes of recovery in the body don’t work as well.

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